Foods that help you during exercise

• May 6, 2024

To make exercise you need to be well fed, that is why it is important that you know the type and amount of food you need before exercising, since the choice of these depends on physical and psychological factors. Let's see below what is the most recommended to ingest to perform intense exercises .

The main source of Energy for our organism are the carbohydrates ; and although we have some fear for them calories that contributes, it is the most convenient to consume before exercising.

Foods rich in complex carbohydrates are: pasta, rice, cereals, bread, potatoes, etc. Foods rich in simple carbohydrates and of those that should not be abused are: fruit juices, fresh fruit or dehydrated fruit, honey, sugars, sweet bread, chocolate, etc.

Exceeding the consumption of the latter could cause the levels of sugar in the blood decrease in a short period of time exercise ; that is, they suddenly raise the Energy , but in the same way they decrease it and they are not precisely the foods that will provide you Energy long time, to stay active during the intense exercise .

Carbohydrates in moderation

You must remember that the consumption of carbohydrates It must be balanced in your diet normal, but to perform the extreme exercise as a marathon , a competition a or an exercise of several hours, you should ingest a greater amount of carbohydrates , to increase the amount of glycogen in the muscles .

Another important factor is that you learn to chew slowly food, to digest them better, besides that you should not drink very cold liquids in combination with the food so that they do not interfere in your Digestive process .

What space of time do you require between your last food intake and the practice of exercise? It should be between three and six hours so that you have already digested or the exertion of the exercise could cause you discomfort or damage. Therefore, eating the right carbohydrates is the most advisable for energy to have a longer time in your body.

The power of proteins

The proteins they require a chewing slower and therefore, its consumption should be moderate compared to carbohydrates .

Between less grease , the food will be better digested. Foods high in fiber they are not recommended either, because they can cause gastrointestinal discomfort at inopportune moments.

Then, the most indicated menu to combine your intense training routine is to consume a good portion of carbohydrates as pasta or rice, accompanied by raw or cooked vegetables; You can add some meat or fish, but to a lesser extent. You can supplement with yogurt, fruit or fruit juices.

A good sign that you are following a proper diet is that you digestion It is regular and without discomfort, like constipation . So to achieve the best performance in your training , follow a diet indicated for it, in addition to hydrate enough.

Video Medicine: Workouts for Physical Conditions : How to Exercise on a Low-Carb Diet (May 2024).